TheLifterCrew is a health and lifestyle app that provides guidelines and recommendations to help you on your journey to a healthier life. While it furthers your understanding of what nutrition, exercise and healthy habits can do for you, TheLifterCrew is not intended to be used for any diagnosis, advice, prevention or treatment of a disease or medical condition (TheLifterCrew is not a medical device or app). Always consult with a physician or health care professional for medical advice and treatment before making any medical decisions.

Sources of recommendations

RECOMENDACIONES PARA PLANES DE ENTRENAMIENTO

Recommendations for exercise

 

Tipos de objetivos en el ejercicio realizado

 

HYPERTOPHY: Training to increase muscle mass through strength work with an optimal dose and periodization established according to studies. The optimal dose is calculated by varying the volume, intensity, density, methodology and exercise selection.

 

DEFINITION: Loss of fat tissue to reach the optimal point at an aesthetic level while trying to preserve muscle mass, all this is accompanied by an optimal nutritional plan and training based on different strategies according to available evidence:

  1. STRENGTH WORK with optimal dosage seeking to maintain high loads and generate greater metabolic stress, generated by strategies such as bi-series and tri-series, descending series, among others.
  2. CARDIOVASCULAR WORK that helps to promote fat oxidation and increase energy expenditure.

 

FITNESS HEALTH: It is a training that seeks the physical and mental well-being of people, in which through it the activity of daily life and work of the individual is compensated to avoid different pathologies such as: hernias, obesity, osteoporosis, diabetes, etc.

The training comprises three parts, one of dynamic mobility, one of strength and one of cardiovascular; all of them with an optimal dosage, to achieve the necessary adaptations proposed for each person.

The calculation of the fat percentage is made with the ‘Navy Seal Formula’.

 

RECOMMENDATIONS FOR NUTRITION PLANS

Types of diets

STANDARD: This diet is recommended to obtain aesthetic improvements (hypertrophy / definition) based on nutritional parameters including all types of food according to scientific evidence recommended for this purpose.

  • HYPERTROPHY, MACRONUTRIENT RATIOS:
    • Protein: between 1.7 and 2.4 grams per kilogram of weight in men and between 1.6 and 2.2 grams per kilogram of weight in women.
    • Carbohydrates: between 4 and 7 grams per kilogram of body weight in both men and women and depending on the individual energy expenditure of each individual.
    • Fats: between 1 and 1.6 grams per kilo depending on two factors: energy expenditure and individual somatotype and gender of each person.
  • DEFINITION, MACRONUTRIENT RATIO:
    • Protein: between 2 and 2.6 grams per kilogram of weight in men and between 1.6 and 2.2 grams per kilogram of weight in women.
    • Carbohydrates: between 2 and 4 grams per kilogram of body weight in both men and women and depending on the individual energy expenditure of each individual.
    • Fats: between 0.8 and 1 gram x kilo depending on two factors: energy expenditure and individual somatotype and gender of each person.
    • Fiber: between 0.4 and 0.6 grams per kilo, depending on the gender.

 

SPORTS: This diet is recommended to obtain improvements both at an aesthetic level (hypertrophy / definition) based on nutritional parameters where sports supplementation is included with the recommended dose according to studies and available evidence.

Consumption of whey protein, both whey and isolate, and creatine monohydrate to help us obtain aesthetic/sports improvements with proven efficacy.

  • HYPERTROPHY, MACRONUTRIENT RATIOS:
    • Protein: between 1.7 and 2.4 grams per kilogram of weight in men and between 1.6 and 2.2 grams per kilogram of weight in women.
    • Carbohydrates: between 4 and 7 grams per kilogram of body weight in both men and women and depending on the individual energy expenditure of each individual.
    • Fats: between 1 and 1.6 grams per kilo depending on two factors: energy expenditure and individual somatotype and gender of each person.
  • DEFINITION, MACRONUTRIENT RATIO:
    • Protein: between 2 and 2.6 grams per kilogram of weight in men and between 1.6 and 2.2 grams per kilogram of weight in women.
    • Carbohydrates: between 2 and 4 grams per kilogram of body weight in both men and women and depending on the individual energy expenditure of each individual.
    • Fats: between 0.8 and 1 gram x kilo depending on two factors: energy expenditure and individual somatotype and gender of each person.
    • Fiber: between 0.4 and 0.6 grams per kilo, depending on the gender.
  • American Heart Association – Protein and Heart Health
  • Nutritional supplements for the athlete. Ergogenic aids in sport – 2019. Consensus document of the Spanish Society of Sports Medicine.

VEGETARIAN: Balanced vegetarian diets with an optimal nutritional intake of macronutrients, aiming at health care and aesthetic objectives, where the consumption of plant-based foods and the partial elimination of animal-based foods are favored.

GLUTEN FREE: Optimal diet for people with gluten intolerance (celiac) where they are given several alternatives to be able to compensate for the lack of gluten products and the nutrients they provide in addition to achieving their aesthetic goals.

DAIRY-FREE: Optimal diet for lactose intolerant people where the lack of dairy products and therefore the optimal daily calcium intake is compensated with balanced nutritional plans.

FITNESS HEALTH: It is based on the Mediterranean diet where we seek to obtain a balance between a healthy nutritional plan with optimal portions to provide the amount of nutrients that our body needs for the proper functioning in the activities of daily life, daily work and sports activities. The basis are vegetables, whole whole grains, nuts, fresh fruits and legumes; plus small amounts of fish, chicken, beef and seafood. The recommended proportions are:

– Red Meats and Blue Fish: 2 servings maximum per week

– Legumes 3 to 4 times a week

– Fruits : 3 servings per day

– Vegetables: 2 servings per day

– Nuts: 1 time per day according to recommended quantity

– Olive oil: 3 tablespoonfuls per day.

– Water: 1.5 to 2 liters daily

 
Calculation of daily calorie requirements

The calorie recommendation is based on the Harris-Benedict formula that gives the user a BMR (basal metabolic rate) (see calculation below). Based on factors such as gender, age, height, body composition, work activity, exercise performed and nutritional goal.

  • BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) + 5 (man)
  • BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) – 161 (woman)

The recommended rate of weight gain and loss depends on individual energy needs. For weight loss and weight gain, we recommend a slow and steady pace that works over a longer period of time with a maximum of 1 kg / 2.2 lb per week. Meal plans for weight loss suggest a daily intake of 1600 calories. If the individual energy requirement is greater than 2100 calories, we recommend adjusting caloric intake according to individual needs so as not to suffer a large caloric deficit.

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